I’m currently reading Matt Dixon’s “Well Built Triathlete” book and he advocates walking for 30-60secs every 6 minutes of running (or a ratio based on how you feel to maintain form).
I’ve found a bit of information regarding this method but want to know if you still have to implement this into your races? Obviously you want to train how you are going to race but I really don’t want to walk portions of a half marathon race. However, if you train your body to walk for 30 secs every 6 minutes, how will your body react an hour into a half marathon if it is screaming out to you to walk for 30secs like you did in training?
Seems to be on the research I’ve found it is suitable for people around the 2+ hour range for a half marathon who want to finish fresher and enjoy their training and racing, not someone who is doing a 1hr 30ish half marathon.
I assume this method would be more suitable for full marathons rather than 10k and half marathons also?
I never believed in this theory, and never raced like that in any of my Olympic or 1/2 iron races. However, my coach really encouraged me to walk 15-45 seconds at EVERY mile (aid station) during Ironman Wisconsin (my first IM). I reluctantly obeyed. I was shocked that I was able to run a 3:22 off the bike with those splits.
Theory:
Your first 10 miles or so will be fine without the break. But stopping EARLY and OFTEN allows the body to taken in nutrition early on, and allows the HR to drop, cool down, and calm down in between each mile. 60 seconds per mile for a marathon – 26 mintues walking (yes, that’s a lot!). But if you don’t walk and end up cramping at the last 5 miles and have to walk for two miles, that will be MUCH more walking than 26 minutes (and it’s not planned!!).
Worked for me. Won’t be doing it for the shorter races, but will incorporate it into my next IM.
I never believed in this theory, and never raced like that in any of my Olympic or 1/2 iron races. However, my coach really encouraged me to walk 15-45 seconds at EVERY mile (aid station) during Ironman Wisconsin (my first IM). I reluctantly obeyed. I was shocked that I was able to run a 3:22 off the bike with those splits.
Theory:
Your first 10 miles or so will be fine without the break. But stopping EARLY and OFTEN allows the body to taken in nutrition early on, and allows the HR to drop, cool down, and calm down in between each mile. 60 seconds per mile for a marathon – 26 mintues walking (yes, that’s a lot!). But if you don’t walk and end up cramping at the last 5 miles and have to walk for two miles, that will be MUCH more walking than 26 minutes (and it’s not planned!!).
Worked for me. Won’t be doing it for the shorter races, but will incorporate it into my next IM.
Yes, I understand how it would be of benefit for an ironman run. You would obviously be tired from swim/bike and a walk run method would not be a bad option.
However, what about doing the walk/run in my 2hr training runs but running the entire half marathon (stand alone or end of half IM)? Are there any negative flow on effects of training doing walk/run but then racing and running 100% of the way?
However, what about doing the walk/run in my 2hr training runs but running the entire half marathon (stand alone or end of half IM)? Are there any negative flow on effects of training doing walk/run but then racing and running 100% of the way?
Well you generally train the run solo (i.e. not after a long bike)… so you are doing an easier run, with easier breaks. Maybe your body doesn’t care, but I would not feel mentally confident that I could run 13 miles nonstop if I did a bunch of start-stops in training.
However, what about doing the walk/run in my 2hr training runs but running the entire half marathon (stand alone or end of half IM)? Are there any negative flow on effects of training doing walk/run but then racing and running 100% of the way?
Well you generally train the run solo (i.e. not after a long bike)… so you are doing an easier run, with easier breaks. Maybe your body doesn’t care, but I would not feel mentally confident that I could run 13 miles nonstop if I did a bunch of start-stops in training.
What about just doing them in the base winter period to build up the miles? When the race gets closer, I could do continuous runs to simulate the feeling of the race.
What about just doing them in the base winter period to build up the miles? When the race gets closer, I could do continuous runs to simulate the feeling of the race.
That surely is better. Questions though:
a) Have you ever done a program with a lot of running? How many miles per week?
b) Did you run that time, or run walk? If run, why change now?
c) What pace do you run on easy runs? Do you plan to run at the same pace with walk breaks, or at a faster pace?
I’m currently reading Matt Dixon’s “Well Built Triathlete” book and he advocates walking for 30-60secs every 6 minutes of running (or a ratio based on how you feel to maintain form).
I’ve found a bit of information regarding this method but want to know if you still have to implement this into your races? Obviously you want to train how you are going to race but I really don’t want to walk portions of a half marathon race. However, if you train your body to walk for 30 secs every 6 minutes, how will your body react an hour into a half marathon if it is screaming out to you to walk for 30secs like you did in training?
Seems to be on the research I’ve found it is suitable for people around the 2+ hour range for a half marathon who want to finish fresher and enjoy their training and racing, not someone who is doing a 1hr 30ish half marathon.
I assume this method would be more suitable for full marathons rather than 10k and half marathons also?
I qualified for Boston with Gallaways run/walk method, raced Boston and IMLT with the same method. Worked well for me.
A friend and local ultra runner is on the board of the Galloway program. He swears by the “magic mile”. I have yet to try it but got my wife through her first half marathon using it. He swears that someone has broken 2:30 in a marathon using a run walk (I forget the ratio)
I qualified for Boston with Gallaways run/walk method, raced Boston and IMLT with the same method. Worked well for me.
.
What was your run/walk ratio and did you keep the same ratio for both training and the race itself?
I have never used in training, since I do not believe in ever running more than 2.5 hours max, and only did that once or twice before my marathons, never needed. I also do LSD running so again, have not needed.
I have never used in anything other than a marathon race, either stand alone or at the end of IMLT.
Gallaway says you need to find what works for you. So, I basically tried during the race. I used the aid stations for get two things at once, nutrition while I was walking fast. For my first race, I think I started at like 30 seconds
but just felt that was too much, and kicked it down.
I think I was around 15 to 20 seconds per mile at the aid stations for the first 18 miles. Then gallaways says if your are felling good at this point, just go for it, which I have been able to do.
It is amazing what letting the legs have just this short break from the pounding per mile can do for a race, or atleast it sure has helped me. The one marathon I did not do this I bonked
from leg cramps towards the end.
a) Have you ever done a program with a lot of running? How many miles per week?
b) Did you run that time, or run walk? If run, why change now?
c) What pace do you run on easy runs? Do you plan to run at the same pace with walk breaks, or at a faster pace?
Yes I’ve run two marathons. Running topped out at 6-7hours per week with 4x sessions. Longest run being 3hrs.
I ran but my legs and technique were absolutely hammered and the runs themselves took me several days to recover from. I figure there is a better way to increase my run quantity without compromising on poor technique, fatigue and possible injury.
On an easy run I would do 5.30/6min kms which works out to be low 9min miles.
Yes I’ve run two marathons. Running topped out at 6-7hours per week with 4x sessions. Longest run being 3hrs.
I ran but my legs and technique were absolutely hammered and the runs themselves took me several days to recover from. I figure there is a better way to increase my run quantity without compromising on poor technique, fatigue and possible injury.
On an easy run I would do 5.30/6min kms which works out to be low 9min miles.
So conventional ST forum says you should run more days, like 6-7 days. The same miles in more days = less stress on body. Or a little more miles = better prepared.
Easy advice for me because I like to run. If someone told me to swim 6 days a week I could kick them in the head.
Yes I’ve run two marathons. Running topped out at 6-7hours per week with 4x sessions. Longest run being 3hrs.
I ran but my legs and technique were absolutely hammered and the runs themselves took me several days to recover from. I figure there is a better way to increase my run quantity without compromising on poor technique, fatigue and possible injury.
On an easy run I would do 5.30/6min kms which works out to be low 9min miles.
So conventional ST forum says you should run more days, like 6-7 days. The same miles in more days = less stress on body. Or a little more miles = better prepared.
Easy advice for me because I like to run. If someone told me to swim 6 days a week I could kick them in the head.
I have never run more than 3 days a week, ever. Never over 30 miles a week, ever. And have done okay.
But I do use powercranks on my bike trainer 7 days a week which help my running without the pounding of running.
Yes I’ve run two marathons. Running topped out at 6-7hours per week with 4x sessions. Longest run being 3hrs.
I ran but my legs and technique were absolutely hammered and the runs themselves took me several days to recover from. I figure there is a better way to increase my run quantity without compromising on poor technique, fatigue and possible injury.
On an easy run I would do 5.30/6min kms which works out to be low 9min miles.
So conventional ST forum says you should run more days, like 6-7 days. The same miles in more days = less stress on body. Or a little more miles = better prepared.
Easy advice for me because I like to run. If someone told me to swim 6 days a week I could kick them in the head.
If I followed the conventional ST wisdom, my kids would wonder why their dad is never home, I would not recover and get ill or injured and I would have no time for adequate recovery or nutrition that takes time to complete.
Wife has run 4 marathons injury free using the Galloway program. They ran 9 minutes/walk 1. I tried it for the NY City Marathon and had my best time. It allows you to run a slightly faster pace during the run intervals for the entire marathon and saves your legs. Everyone in my group agreed that during the walk intervals, our legs became looser and small nics desolved. It’s a great method for a someone new to marathons or if you are injury prone.
I qualified for Boston with Gallaways run/walk method, raced Boston and IMLT with the same method. Worked well for me.
Nice work. I won’t every qualify for Boston, but below are my thoughts.
I did a 140.6 last year using the run/walk method in training to approximate my stops at aid stations. An ultra-marathoner buddy of mine recommended I incorporate it for my 140.6 last year (my second ironman) since he’d regularly see very fit athletes have a hard time to start running again after stopping at aid stations on ironmans.
It worked well for me and I ran a 4:37 marathon at the end of my race. I think that’s generally a 25-30 percentile time, depending on the course (MOP? FMOP?). Btw, during my 140.6 last year I caught a racer who was hurting on the run. He looked to be FAR more fit than me, and we ended up running together the last half of the marathon. It turns out the racer had done Boston twice (once the year before) and had not incorporated a run/walk method during his training for the ironman. But he walked the aid stations with me and we both seemed to survive the second half of the marathon in a better state because of it.
That said, for shorter/faster races, I could take or leave the run/walk method. In two weeks I’m doing a 70.3 and shooting for a 5:30 time. I haven’t incorporated the run/walk method at all in my training this year and plan to run through the aid stations at hopefully an 8:30-8:45 pace. I definitely would not use it for a 10k (and just did one last month at about a 7:25 pace).
I qualified for Boston with Gallaways run/walk method, raced Boston and IMLT with the same method. Worked well for me.
Nice work. I won’t every qualify for Boston, but below are my thoughts.
I did a 140.6 last year using the run/walk method in training to approximate my stops at aid stations. An ultra-marathoner buddy of mine recommended I incorporate it for my 140.6 last year (my second ironman) since he’d regularly see very fit athletes have a hard time to start running again after stopping at aid stations on ironmans.
It worked well for me and I ran a 4:37 marathon at the end of my race. I think that’s generally a 25-30 percentile time, depending on the course (MOP? FMOP?). Btw, during my 140.6 last year I caught a racer who was hurting on the run. He looked to be FAR more fit than me, and we ended up running together the last half of the marathon. It turns out the racer had done Boston twice (once the year before) and had not incorporated a run/walk method during his training for the ironman. But he walked the aid stations with me and we both seemed to survive the second half of the marathon in a better state because of it.
That said, for shorter/faster races, I could take or leave the run/walk method. In two weeks I’m doing a 70.3 and shooting for a 5:30 time. I haven’t incorporated the run/walk method at all in my training this year and plan to run through the aid stations at hopefully an 8:30-8:45 pace. I definitely would not use it for a 10k (and just did one last month at about a 7:25 pace).
Great job.
As I said, I never train with the run/walk method in training, and only use for Marathon races. Anything shorter it is just go for it.
I think run walk is essential if you’re pushing endurance running whatever that is for you. I try and walk all the uphills more energy not as much distance
I qualified for Boston with Gallaways run/walk method, raced Boston and IMLT with the same method. Worked well for me.
.
What was your run/walk ratio and did you keep the same ratio for both training and the race itself?
I have never used in training, since I do not believe in ever running more than 2.5 hours max, and only did that once or twice before my marathons, never needed. I also do LSD running so again, have not needed.
I have never used in anything other than a marathon race, either stand alone or at the end of IMLT.
Gallaway says you need to find what works for you. So, I basically tried during the race. I used the aid stations for get two things at once, nutrition while I was walking fast. For my first race, I think I started at like 30 seconds
but just felt that was too much, and kicked it down.
I think I was around 15 to 20 seconds per mile at the aid stations for the first 18 miles. Then gallaways says if your are felling good at this point, just go for it, which I have been able to do.
It is amazing what letting the legs have just this short break from the pounding per mile can do for a race, or atleast it sure has helped me. The one marathon I did not do this I bonked
from leg cramps towards the end.
.
Are you saying you walked 15-20 seconds at every aid station? That’s really not much of a run/walk strategy. I walk at aid stations while I drink or take in fuel and I don’t call that a run/walk. Maybe I’m misunderstanding you. I’m a coach for Fleet Feet and worked with Run/walkers for 2 years. The shortest run interval I have ever worked with was 45 seconds. For many I coached, a typical run/walk ratio would be anywhere from 5-8 minutes run to 1 minute walk or even a two minute walk.